Beruflich Dokumente
Kultur Dokumente
DAY 1: FOOD
Food is the cornerstone of functional medicine.
Keep in mind we will only discuss general food principles here
that can benefit everyone, and not for a specific condition
that you may have.
First - eat whole or real food and not processed or
manufactured food.
This means eat the food that comes from nature as is, and not
processed into an unrecognizable form like a hot dog with
chemical preservatives added. Avoid canned foods.
Eat a plant-based, organic diet.
Plants and fruits should be at least half of each meal.
Eat animal meat in moderation, about half of your body
weight in grams per day, preferably grass-fed and finished,
organic. This increases the omega-3 fatty acids.
Although fish is high in omega-3, it may be contaminated by
mercury. The best fish are from sardines and mackerels from
cold clean water.
Eat good fats, namely olive oil, butter, coconut oil. No
vegetable oils or margarine as these contain high omega-6
fatty acids which are inflammatory.
Keep the carbohydrates to no more than 15% of total,
especially from grains like wheat, barley, and rye. Many
people have gluten sensitivity and don’t realize it.
Be aware of how each food make you feel and avoid the ones
that don’t agree with you. Food allergies are also common
and it is best to eliminate them.
Avoid sugar, including artificial sweeteners, especially in soft
drinks or fruit juices. Sugar is the single biggest culprit in
diabetes.
In addition, look at the glycemic index of fruits and vegetables
and avoid the high ones that make the blood sugar spike.
DAY 2: HYDRATION
Next, day 2, we discuss the importance of adequate
hydration. Why is it important to be hydrated? All cellular
functions as well as blood and urine require water.
The blood carries oxygen to every cell and waste products are
eliminated through urine. Needless to say, your life depends
on it!
Lack of water will result in many symptoms, from dizziness,
thirst, muscle pain and headaches.
Here are some simple rules of hydration:
1. Drink 12-16 oz. of filtered water first thing in the morning. Add a squeeze of lemon and a
teaspoon of apple cider vinegar.
4. Drink water between your meals (30 min before or 90 min after). Minimize fluid during meals
so it doesn’t dilute enzymes.
Try not to use plastic bottles or disposables cups due to BPA and destroy the
environment.
7. I highly recommend you drink filtered water that filters out fluorides and chlorine. One that is
frequently recommended uses reverse osmosis. Some filters can create alkaline water
as well.
DAY 3: SLEEP
Day 3 of 7 days to better health is sleep hygiene. Our sleep
and wake cycles determine multiple physical and mental
functions. What should be natural has become a major
problem for millions in our modern world.
Here are a few tips to improve your sleep and waking cycles:
1. Get sun exposure in the morning.
Short exposures through the day is also beneficial to increase vitamin D and
sets your diurnal schedule.
4. Use colored bulbs in your home in the evening, not white light. Eliminate
overhead lights. Candles are great.
6. Get rid of TV in the bedroom. Turn off the router in your home.
7. Keep all electronic devices away from you at night, preferably out of the
bedroom. They emit harmful EMF.
2.Find 10-15 minutes each day to meditate or just quietly with eyes closed.
3.When stressed, breathing is the single best and quickest way to stimulate your
parasympathetic system. You can do this anywhere including driving.
Breathe in deeply through nose 4sec by expanding your abdomen, hold
1sec, exhale through the mouth 4sec while contracting the abdomen and
hold for a few seconds.
4.Take a nap.
5.Take a walk/exercise.
6.Don’t sweat the little things. Everything is a little thing. Keep proper
perspective.
DAY 6: STOP HARMFUL BEHAVIOR/ EXPOSURE
Today we will discuss stopping harmful behaviors, addictions,
and exposure to toxins, pollutants etc.
We all know we should not smoke cigarettes, drink alcohol,
use drugs and opiate medications. But what about air
pollution, toxins like heavy metals, BPA in plastics, or
pesticides?
Air pollution is not just from car exhaust in cities; it may be in
farm areas where there are pesticide sprays, or indoors
where stale air accumulates?
Here are some useful tips:
3.Wean off opioid medications with natural products such as CBD, turmeric, white
willow bark, ginger, devil’s claw, capsaicin, cherries, arnica, peppermint,
boswellia, bromelain.
DAY 7: SPIRITUAL/PSYCHO-SOCIAL
CONNECTEDNESS
As the name of my clinic indicates, after physical healing, we
need to be made whole. This occurs when there is
psychological and mental alignment with a higher spiritual
purpose that give meaning to life. The importance cannot be
under-estimated on our journey. Here are some tips:
1.Have an attitude of gratitude to a higher power.
2.Pay it forward- help others the way others have helped you.
3.Forgive others that have wronged you and you free yourself.
5.Belong to a community of people who love and care for you and vice versa.
6.Love more.